Thread: recommendations?

hello all, im 5'9 193lbs with my bf % being somewhere in the 13-15% range. my question is basically this, what would be the most efficient way to diet down to get to 10% or under.

my diet as is now:

meal 1
48 grams whey shake
1/2 cup oats

meal 2,3,4,5
8oz chicken
1 cup rice
1 cup greens ( switch between broccoli and green beans)

my training:
3 days on 1 day off- possibly overtraining? i always make sure the muscle group im training that day is not sore if i flex and it is still sore i do not work it that day, for the msot part my recovery is right on schedule so i can keep the 3 on 1 off regimine

chest/shoulders/tri -day one
quads/traps-day 2
back/hams/bi's-day 3
off-day 4 then repeat

cardio is everyday for 30 mins on a high incline at about 2.5 pace.


all that being said, my question is this. i do not feel as if im losing like i should so after reading some keto threads i was wondering if i should modify my diet by taking out all the rice meals and simply adding more greens. any help would be greatly apprecaited. my goal is 8 weeks to lose 10 pounds and then go from there some more. as long as it takes to get sub 10%. thank you all for the help in advance

Hey

Link in my sig, on getting started. Read it and return with your macros.

Are you losing weight, or maintaining right now?

Describe your workouts - lifts, weight used, reps, sets...